FREE Course

Free Weight Loss Course

You most likely know a lot of stuff already about weight loss, how it works, diets available out there, multiple exercise routines that claim to be “one and only”. It’s also possible that you started a program, lost some weight then switched to another one.

Maybe you are looking for a program to stick with and lose your weight permanently. You come to the right place.

This mini-course is really simple – nothing complicated. The only thing you have to do is to follow the steps and your weight loss is guaranteed. (The key word in the previous phrase is “to follow”. “Guaranteed” comes second).

And, did I mention it? This mini-course is FREE – you don’t have to pay me money, I don’t need your e-mail address – just read, follow the simple instructions and lose weight.

I am pretty sure that you know this already that losing weight can create many benefits for you. Extra weight is the cause of many health problems. So if you want to be healthy it is extremely important that you attain your ideal weight. Besides the health benefits – -

The Benefits of weight loss are really endless – your life will improve in many different ways, ones that you can’t even imagine now.

Successful weight loss is not something that happens overnight; it is just a matter of succeeded one day at a time.


OK, enough of general talk. Let’s get down to business.



Step 1. Set your weight loss goal

Everybody is talking about setting goals but how you can do that? First of all take your measurements and calculate your BMI using the calculator at the Department of Health and Human Services website so you will know where you stand.

Then find out your body frame size here.

Then download the BMI table here and find out what is the normal weight range for your height and frame size.

Hint: if your frame size is small and you are a woman take the number from the left side of the BMI table under the “normal weight” category; if you are a man with big frame size take the number on the right under the “normal weight” category.

Now you know what your ideal weight is and how much you need to lose. By doing this step you are already far ahead of many people who are trying to lose weight without having a particular goal in mind. Not knowing what the final goal is like driving a car without any final destination in mind – you eventually find yourself at the starting point.

Set a realistic deadline. Consider losing 2-3 pounds per week and calculate the number of weeks you need to lose your extra pounds.

This way you have a clear goal.

Now you need to document your activities to see if you are moving in the right direction. For this reason keep a weight loss diary to record all your weight loss activities – food you eat, exercise, water you drink, visualization and affirmation activities (also called self-hypnosis), etc. This will help you to analyze and make corrections as you go.



Step 2. Prepare your subconscious mind

If you skip this step, no matter how much weight you lose, sooner or later you’ll be back to step 1.

Why? Because you engraved a fat image of yourself in your subconscious and this needs to be cleared so you will lose weight effortlessly and maintain it.

First of all, JUST STOP!

Stop thinking about extra weight, yourself being a fat person, reading and re-reading numerous weight loss books, talking about your weight and new weight loss fads, new diets, etc – you got the picture.

FIND A NEW HOBBY. What about being obsessed with walking? Make it your new hobby, walk 30 minutes a day, read about walking. Start doing yoga, become obsessed with it, go deeper into yogic philosophy, discover your True Self, meditate.

Or maybe you always wanted to volunteer, to do something good for the people around you. This is good too.

Start a new creative activity. Paint if you feel like it, compose music if you will, learn how to blow glass in a local community center, sew masquerade costumes and knit original innovative stuff, do other things that you like – GET YOUR MIND OFF OF YOUR EXTRA WEIGHT.

Learn to love and accept yourself the way you are RIGHT NOW. No matter how overweight are you, you are a beautiful and lovable human being. Go to the mirror, look directly into your eyes and say “I deeply love and accept myself the way I am right now”.

Self-love and self-respect are the keys to any door – better health, satisfying relationship, financial well-being, satisfying career and anything else you want. Because when you love and respect yourself you will not do anything that can harm you in any way. You will also naturally love and respect others.

At some point you will naturally want to have a healthy lifestyle, to eat healthy and exercise more and here comes the next step.



Step 3. Detoxify Your Body

Do one day water fasts if you don’t have contraindications. You can’t fast if you are pregnant or have diabetes. For other health conditions you need to consult a medical doctor.

If you can’t do the water fasting you can do juice fasting.

HERE IS THE BIG SECRET that you’ve heard already millions of times: water is the magic weight loss potion (shhhhhh – this is a secret; please do not disclose to anyone – it’s between you and me).

Water will clean your body of impurities, fill you up and hydrate you so your body will not retain it.

Do you want more details? Read these articles: “A Time-Proven Ancient Weight Loss Tip” and “The Role of Water in Weight Loss”. – water benefits was my all time favorite topic to write about.

Read the article “Fasting and Weight Loss” for all the fasting details.



Step 4. Eating to Lose Weight

Now you are ready to learn about eating to lose weight. Note, this is step 4 and not 1 as you were always left to believe.

Here are some tips:

1. Eat smaller portions. You can use smaller plates to help you control your portions! Eat healthy snacks in between your main meals to help you control your portion size. Eat fruits, vegetables, nuts and seeds as snacks. Never stay hungry!

2. Cut unhealthy fat from your diet. Eliminate hydrogenated fats, margarine, most of the saturated fats from you diet.

This is especially important to do when you are just starting your program, during the first 8 weeks. This is the period when you need to reinforce good healthy habits and program your mind for success.

Do not eliminate fat completely from your diet. This is very unhealthy and will increase your simple carbohydrates consumption (products made of white flour, for example, or sugar) so you will eventually gain weight instead of losing it.

3. Cut sugar from your diet including sugar substitutes. They have no nutritive value and provide empty calories only. If you put sugar in your coffee or tea try to decrease the amount you use gradually or use stevia instead of sugar.

4. Increase the consumption of fiber.
Start adding fiber-rich foods slowly to your diet and include variety of sources – brown rice, products made from whole wheat flour, vegetables and fruits, dry beans.

5. Drink more water. Water helps flush toxins out of the body. Water also suppresses the appetite. The more water you drink the less you will eat. Drink 8-10 glasses of water daily.

6. Eat foods that promote weight loss.

See the numerous articles on the blog for more details.



Step 5. Exercising to Lose Weight

Yeah! We finally got here. This could have been step 4 but I realized that you need to eat something to have energy to exercise

I don’t want to go here into the exercising blah, blah, blahs; you know everything perfectly well – how it will benefit your health, help you burn calories, improve cardiovascular health, etc. YOU KNOW THIS ALREADY.

You don’t read this because you don’t know the general exercising benefits, you read this because you’re secretly hoping to find here effortless ways to exercise.

Here you go:

Forget gyms for God sake and stop saying you don’t have time. Maybe you don’t have a desire – this I can understand but do not blame it on time.

You really don’t need a lot of time to take stairs instead of elevator or walk 2-3 blocks instead of driving. OK, OK – you will lose ten minutes, maybe, but you will also lose couple of extra pounds if you do this regularly.

Do rope jumping at home. If you are a TV addict do this during commercial breaks – this way you will jump for 20-25 minutes (depending on the show) during one hour TV show! Imagine doing it everyday – a pretty intensive workout!

In general, if you can (no pressure), forget the TV for some time; just take care of your life so you will get ahead in life.



Step 6. Relaxation

This is really not the step 6. Imagine this step to be blended with all the steps above. The same goes for the step 7 below.

Relaxation is an important part of any activity. Just imagine – pay attention to any single word. No matter what you do part of it should include relaxation.

Do you work 8 hours daily? Make sure to relax at least 10 minutes every two hours. The same goes for any other activity. Make sure that relaxation is a part of any of your daily activities if you really want to lose weight and maintain it.

Relaxation will help you not to overeat, stay away from junk food, be more conscious in your daily life that will help you to make better choices.

Good night sleep is the important part of relaxation. If you don’t get enough sleep at night the next day you will eat more than usual. If you have sleeping problems, instead of taking pills try the natural methods.



Step 7. Motivation

There are so many talks about motivation. In fact, it shouldn’t be hard to be motivated at all! Just ask yourself: “Do I really want this thing?” If you want whatever it is you are already motivated to get it.

The tricky part comes when you really want that thing but somehow you do all the things to get as far away from your desired object as possible.

I am not a psychologist neither am I psychotherapist so I cannot provide you with highly qualified help.

But as a Life-Skills coach I can give you some advice. Learn to listen to yourself. The easiest and shortest way to this is meditation. Meditation has so many benefits that I could write at least a short report on it so I will not go into details. While this might take several months of regular practice till you get to this point – this is really a shortcut.

Also try self-hypnosis (or visualizations and affirmations while in a deeply relaxed position) to change any negative self-talk you might have to a positive one so things that you want will motivate you to do whatever it takes to achieve them.

EFT technique can also help clear negative perception and emotions even if you don’t know consciously why you behave in a particular self-sabotaging way.

See the article EFT and Weight Loss for more details.

For minor motivational problems reading motivational books and listening to audios can help.

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